Exercising routinely can offer many health benefits, but many of us may find it difficult to adhere to an exercise regimen with weights, particularly when toning our abdomen. But fret not, as we have a solution – resistance band exercises! These bands are acquiring popularity because of their offering, portability, and hassle-free use. They help enhance mobility and flexibility and even play a role in physical therapy. Learn more about the 16 best exercises for abs using resistance bands.
Resistance Band Exercises For Abs
1. Banded Bridge
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Select a resistance band with the appropriate strength that also suits your fitness level.
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Lie down on the floor, with your back erect, and extend your ankles at a right angle.
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Put the resistance band around your quadriceps and adjust it proportionately.
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Keep your arms on your sides and press your feet out against the bands.
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Raise your pelvis towards the ceiling. Squeeze your muscles taut, hold for 5 seconds, and release.
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Repeat the exercise 15 times.
2. Knee Pull-Ins
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This exercise significantly works the lower abdomen.
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Lie down on a gym mat and position your legs at a right angle.
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Adjust the resistance band over the knees and steadily draw in the right knee.
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Hold for a second and repeat the same with the left knee.
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Repeat 15 times.
3. Flutter Kick Crunches
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This exercise significantly works the lower abdomen.
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Tie the resistance band to your ankles.
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Lie down on the gym carpet.
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Slowly draw the resistance band and elevate your right leg and left leg for a stretch.
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Repeat this continuously for 5 minutes. This completes 1 set.
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Perform at least three
4. Banded Bird Dogs
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Loop one end of the band around your right hand and the other end around your left foot.
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Simultaneously extend the arm and the bound knee slowly.
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Keep your vertebrae stable while performing this move.
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Complete three sets with ten repetitions each.
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Change positions.
5. Double Leg Stretches
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Lie on your back with your legs slightly elevated.
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Wrap the band around your ankles, and wrap the ends around your wrists.
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While drawing your abdomen down toward the floor, extend the legs out and away from your midsection and carefully release.
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Perform 15 repetitions.
6. Russian Twists
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Start by seated in a position with your knees bowed and soles on the ground.
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Tie the resistance band around and under your knees, and grasp one end with both palms.
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Grab your obliques and rotate to the right side, drawing the band with you.
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Repeat on the opposite side.
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Perform 15 to 20 repetitions.
Read Also: Beginner's Guide to Fitness and Exercise
7. Side Plank Crunches
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Start with a side plank. Hold the resistance band with the lower hand, and grasp the other end with the other hand. Ensure the band runs behind your back.
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Grab your core and propel your upper knee toward your torso.
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Return to the starting position.
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Complete ten reps on each side.
8. Pall Of Press
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Attach a band to any rigid object (or a pole) at your shoulder height. Grasp the free end with one hand over the other and step away from the tie-up point to produce tension in the band.
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Turn perpendicular to the tie-up point and extend your limbs. The band will draw your body towards it.
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Bring your hands back to your chest and repeat.
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Perform eight reps on each side.
9. Bicycle Crunches
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Curl each end of a resistance band around your quadriceps.
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Lie supine on the floor and adopt a bicycle clench position. Lean back slightly, and position your hands behind your head with your forearms out.
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Push one leg out and simultaneously bring the other leg in, towards your torso. Slowly bring your elbow to the opposite knee at the same moment.
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Repeat 10 times.
10. Single-Arm Shoulder Press
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In a standing position, place the band under one of your ankles and grasp the other end in one hand.
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Raise your arm above your head until it is well extended.
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Do not extend your trunk to the side during this movement.
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Perform 10 to 15 repetitions.
11. Standing Knee Tucks
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Start the exercise by standing with your feet a little more than hip-width apart. Loop the resistance band around your shins.
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Lift your left knee toward your torso and bend your right forearm towards your left knee.
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Try to connect the forearm with the knee without rounding your shoulders.
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Return to the original position and repeat on the other side.
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Repeat 8 to 10 times.
12. Tube Band Leg Press
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Loop a resistance band around your ankles.
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Lie on the floor, facing up
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draw the resistance band slowly and draw in your legs slowly
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Press your legs and use your core to maintain the position and repeat continuously
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Repeat 10 times.
